Individuals have varying nutritional needs. The amount of fat and protein that women should consume depends on their caloric intake. Healthy fats help protect your heart, provide energy and improve your mood. Proteins make up every cell, tissue and organ in your body. The protein you eat helps to replace the old proteins that your body breaks down.
Types of Fat
Different types of fat should make up various parts of your diet. The majority of dietary fat should be monounsaturated and polyunsaturated. These fats do not seem to raise cholesterol and may lower the bad, or LDL, cholesterol, notes the American Heart Association. You'll find monounsaturated and polyunsaturated fats primarily in certain oils, nuts and fatty fish. Saturated and trans-fat are the “bad” types that should make up only a small portion of your diet. Foods that have these types of fat include many packaged foods, high-fat meat, whole-fat dairy and fried food.
Recommended Fat Intake
Your total fat intake should make up no more than 25 to 35 percent of your total calories each day. For example, if you eat 1,800 calories a day, limit fat to no more than 60 grams. Your saturated fat intake should be less than 7 percent of your daily calories and trans-fat should make up less than 1 percent.
Amino acids are the building blocks that form protein. Over 20 different amino acids can join to form a protein. Your body cannot make some amino acids, known as essential amino acids. A complete protein source contains all the essential amino acids. Animal proteins, such as meat, eggs and dairy, are considered complete proteins. An incomplete protein is low in one or more of the essential amino acids. However, you can carefully combine incomplete proteins to make a high-quality protein meal.
Recommended Protein Intake
The Centers for Disease Control and Prevention recommends that 10 to 35 percent of your daily calories come from protein. In general, adult women should consume 46 grams of protein per day. However, you can calculate your specific needs based on your body weight. Convert your body weight to kilograms by dividing it by 2.2. Multiply your weight in kilograms by the recommended dietary allowance of .8 to get your recommended daily protein intake. For instance, if you weigh 130 pounds, you should get 47 grams of protein a day.
Ireland Wolfe has been writing professionally since 2009, contributing to Toonari Post, Africana Online and Winzer Insurance. She obtained her Bachelor of Arts in psychology and Master of Arts in mental health counseling. She is also a licensed mental health counselor, registered nutritionist and yoga teacher.